Mexican Corn Dip

5
Average: 5 (1 vote)
(1 vote)
Mexican Corn Dip
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Health Score:
9,2 / 10
Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
Calories:
235
calories
Calories

Healthy, because

Even smarter

Nutritional values

This light dip is fresh and perfect for summer. It contains plenty of nutrients from the vegetables like fiber, minerals, and vitamins. 

You can also double the recipe and turn it into a side salad. 

1 serving contains
(Percentage of daily recommendation)
Calorie235 kcal(11 %)
Protein6 g(6 %)
Fat13 g(11 %)
Carbohydrates22 g(15 %)
Sugar added0 g(0 %)
Roughage7.3 g(24 %)
Vitamin A0.2 mg(25 %)
Vitamin D0 μg(0 %)
Vitamin E5.3 mg(44 %)
Vitamin K84.7 μg(141 %)
Vitamin B₁0.2 mg(20 %)
Vitamin B₂0.2 mg(18 %)
Niacin2.9 mg(24 %)
Vitamin B₆0.4 mg(29 %)
Folate70 μg(23 %)
Pantothenic acid0.9 mg(15 %)
Biotin6.7 μg(15 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C45 mg(47 %)
Potassium817 mg(20 %)
Calcium53 mg(5 %)
Magnesium57 mg(19 %)
Iron1.4 mg(9 %)
Iodine7 μg(4 %)
Zinc1.1 mg(14 %)
Saturated fatty acids2.2 g
Uric acid85 mg
Cholesterol0 mg
Complete sugar10 g

Ingredients

for
4
Ingredients
2 Tbsps vegetable oil
2 cups canned or frozen Sweet corn drained (and thawed if using frozen)
2 onions (diced)
1 large, Hass Avocado
4 Vine tomatoes (seeded and diced)
1 red chili pepper (cut into rings)
1 cup cilantro (chopped)
3 Tbsps Lime juice
salt
How healthy are the main ingredients?
onionAvocadotomatosalt

Preparation steps

1.

Heat the oil in a pan and fry the sweet corn and the onion until lightly brown, then set aside.

2.

Just before serving, halve and pit the avocados, and then dice the flesh. Mix with the sweet corn, onions, tomatoes, chili, coriander, and lime juice and season with salt.

3.
Serve with corn tortilla chips if desired.